High Intensity Training Improves Health and Physical Function in Middle Aged Adults

Abstract

High intensity training (HIT) is effective at improving health; however, it is unknown whether HIT also improves physical function. This study aimed to determine whether HIT improves metabolic health and physical function in untrained middle aged individuals. Fourteen (three male and eleven female) untrained individuals were recruited (control group n = 6: age 42 ± 8 y, weight 64 ± 10 kg, BMI 24 ± 2 kg·m−2 or HIT group n = 8: age 43 ± 8 y, weight 80 ± 8 kg, BMI 29 ± 5 kg·m−2). Training was performed twice weekly, consisting of 10 × 6-second sprints with a one minute recovery between each sprint. Metabolic health (oral glucose tolerance test), aerobic capacity (incremental time to exhaustion on a cycle ergometer) and physical function (get up and go test, sit to stand test and loaded 50 m walk) were determined before and after training. Following eight weeks of HIT there was a significant improvement in aerobic capacity (8% increase in VO2 peak; p < 0.001), physical function (11%–27% respectively; p < 0.05) and a reduction in blood glucose area under the curve (6% reduction; p < 0.05). This study demonstrates for the first time the potential of HIT as a training intervention to improve skeletal muscle function and glucose clearance as we age.

High‐intensity interval training improves insulin sensitivity in older individuals

“…Prior studies report inconsistent results on the effect of HIIT on fasting plasma glucose and insulin concentrations . The present study demonstrates that HIIT does not affect beta‐cell function in older subjects without type 2 diabetes as there were no changes in fasting values of plasma glucose or insulin, and the insulin secretion rate and glucose excursion during the OGTT and IVGTT remained unchanged.…”

Effects of Nutritional Supplementation with Milk Fat Globule Membrane on Physical and Muscle Function in Healthy Adults Aged 60 and Over with Semiweekly Light Exercise: A Randomized Double-Blind, Placebo-Controlled Pilot Trial

“…Regular exercise may be one strategy for preventing falls by improving physical function in older adults (3,4). High-intensity exercise is effective for increasing physical function, but it is not practical for older adults due to a decline in physical performance and health problems (5,6). Therefore, boosting the beneficial effects of light exercise may be a feasible strategy for older adults to improve physical function more efficiently.…”

Promoting health wellness—The essentials of Chinese medicine

“…When it comes to exercise, aerobics is highly regarded in Western countries. (26,27) While CM advocates moderately exercise without necessary sweating running or exercise on equipments in gymnasiums, which combines somatic exercise and breathing together, desiring for a harmonious state of spirit and body. Tai Chi is a typical mode of exercise existing in CM, which represents a good example of practicing CM.…”